Warm-up

In 4 minutes complete:

300m Run

10/8 Cal Bike or Row

AMRAP Jump Rope

 

Accessory

3 x 10

Bent Over 90/90 External Rotation

https://www.youtube.com/watch?v=qElPcI1iDSc

 

Banded Double External Rotation

https://www.youtube.com/watch?v=riC8OyP1wrU

 

WOD (40 min cap)

4 Rounds

20/15 Cal Bike or 15/12 Cal Row

30 Push-ups

400m Run

15 Chest to Bar Pull-ups

60 Double Unders

Rest 2 Minutes

 

Level 2 – 15-20-30-40

Level 1- 10-15-20-25

ADV – Wear a vest (20/10)

 

Extra Work

Manmakers

8-7-6-5-4

-Climb in Weight

 

Complete a 100ft double OH KB Carry between sets (1.5,1)

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!